Saturday, January 6, 2024

FAST FIVE

Download the full programming PDF below

TEXT ONLY PROGRAMMING

WORKOUT

FAST FIVE

AMRAP 5: 

21/15 Calorie Bike Erg

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes 

AMRAP 5: 

21/15 Calorie Bike Erg

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes 

AMRAP 5: 

21/15 Calorie Bike Erg

15 Toes to Bar

9 Front Squats (185/135)

REPEAT FROM 4/1/20

KG | 

(61/43)

(70/47)

(83/61)

OPEN-GAMES

AMRAP 5: 

21/15 Calorie Echo Bike 

21 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes 

AMRAP 5: 

21/15 Calorie Echo Bike

15 Chest-to-Bar Pull-ups

15 Front Squats (155/105)

Rest 5 Minutes 

AMRAP 5: 

21/15 Calorie Echo Bike

9 Bar Muscle-ups

9 Front Squats (185/135)

FOR THE COACH

Stimulus 
  • Workout brief: https://youtu.be/4UIpsqW2jMI
  • Resource Links:  CompTrain Gym Resource Drive
  • We have a total body workout today, and particularly a midline conditioning piece. In our  toes to bar and front squats should be completed in no more than 3 sets per round. We are aiming to complete at least one full round of each within the 5 minute windows. Today is an appropriate day to plan for short, intentional rests inside of the working AMRAPs. Even still, with the rest intervals built in, we want to push the limits of our efforts during the AMRAP. 
  • Bike | :90 or less.
  • TTB | 3 sets or less. 
  • Front Squats | Moderate to heavy. 3 sets or less. 

The One | Teaching Focus 
  • Grip the ground 
  • In the front squats teach athletes how to create an arch in the foot by gripping the ground with the feet. 

Modifications

Bike 

  • Reduce volume 
  • Sub machine 

TTB 

  • Reduce volume 
  • Single leg TTB 
  • Toes to space / Knees to chest
  • V-Ups
  • Abmat sit ups 

Front Squats 

  • Reduce load 
  • Reduce volume 
  • Goblet squats 
  • Squats to target 

Logistics
  • If you need to manage a large class you can do so easily with the 1:1 work/rest ratio. Pair athletes up and have one group work while the other rests. If you need to accommodate a larger group inside of that you can create a waterfall start and run multiple groups inside of the working time frame. 

LESSON PLAN

Whiteboard Brief (0-3)
  • Refer to coaches stimulus notes
General Warm Up (8 Minutes) (3-11)

General flow 

  • :30 Bike 
  • :30 Hollow rocks
  • :20 Superman arch hold 
  • :30 Bike 
  • :15 Dead hang 
  • :15 Press away kip 
  • :30 Bike 
  • :15 Hanging knee tucks 
  • :15 Knee tuck from hollow
  • :15 Toes to bar/toes to space/ workout mod
  • :30 Bike
  • :15 Bootstraps
  • :15 Air squats (hands above head)

Specific Warm Up (10 Minutes) (11-21)

Front Squat

  • :30 Elbow rotations 
  • :20 Zombie squat 
  • 5 Front squat and hold 
  1. Focus on the feet gripping the ground  
  • 5 Front squat and hold 
  1. High elbows / bar over the middle of foot
  • 5 Front squats at light weight 
  1. Focus on the feet and elbows 
  • Add round 1 workout weight

Primer (9 Minutes) (21-30)
  • Practice Round 
  1. Round 1
  2. :30 Bike, 9 TTB, 9 FS (weight #1)
  3. Round 2
  4. :30 Bike, 6 TTB, 6 FS (weight #2)
  5. Round 3
  6. :30 Bike, 3 TTB, 3 FS (weight #3)
  • Break
  • Workout adjustments if needed

Workout (30-55)

Look For 

  • Front Squat | Keeping the bar over the middle of the body. Lifting the elbows. Gripping the ground with the feet. 
  • TTB | Initiating the swing using the arms, shoulders, and lats. Not swinging at the hips. Encourage athletes to jump into a hollow position to begin, 

Post Workout Clean Up & Chat (55-60)

ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

AMRAP 5 x 3

400m run 

15 v-ups

21 DB Front squats

Rest 5 Minutes between

Mindset 

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

 

Pain gets a bad rap.

Not in our world.

 

Pain is purely a temporary feeling… where suffering is a state of mind. 

 

As Tony Robbins puts it, its purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

 

Pain is mandatory.

Suffering is optional.

After Party 

6 Sets sprint work

100m sprint 

:90 rest